Shanthi Appelö, R.D., health and wellness spokesperson at Blue Cross Blue Shield of Michigan, says freekeh is a common staple in many Asian and African countries, particularly in the Middle East. “What makes this grain so special is not only its smoky, nutty flavor and chewy texture but also the fact that it’s high in fiber, with more than three times more than brown rice per serving,” says Meghan Dillon, R.D., at HelloFresh. With that in mind, here are some other specific ways freekeh can benefit your health: To make on the stovetop, she says you’ll need 2.5 cups of liquid for every 1 cup of dry freekeh. Bring water or stock to a boil on the stovetop, add freekeh, and simmer for approximately 20 to 25 minutes. To cook in a pressure cooker, she recommends using 1⅔ cups of liquid for every 1 cup of dry freekeh. If your pressure cooker allows, set the “multigrain” and “high pressure” settings and cook for 10 minutes. After the grain has finished cooking, let the pressure release naturally, drain excess liquid, and serve. Perlus says you can enjoy it either hot or cold, and serve it with whatever seasonings or sauces you have on hand. Incorporate it into salads, wraps, and soups for a chewy and nutty base. “One of my favorite ways to enjoy it includes tossing it into my salads hot or cold along with some chopped herbs, celery, scallions, and chickpeas with an olive oil, lemon, and garlic dressing, and some feta cheese to top,” says Perlus. “Another favorite, [includes] using it as a bed for some roasted cauliflower, herbs, and caramelized carrots topped off with a homemade tahini sauce.” Appelö loves it as a replacement for bulgur in tabbouleh (bonus points for charring the lemon!) and in a lunch bowl as a base for any type of produce and additional proteins. “Combining the subtle smoky flavor with fresh herbs like parsley, mint, and a garlicky, lemony Greek yogurt sauce is a trip to flavortown,” she says. Her first novel PRETTY WEIRD: Overcoming Impostor Syndrome and Other Oddly Empowering Lessons was published by Skyhorse Publishing and distributed by Simon & Schuster in May 2021.
